Beaves, despite the fact that it is rich in protein and fiber, contains compounds that can cause digestive problems. The culprit are oligosaccharides (complex sugars), i.e. refinery and stachiosis, which do not digest in the stomach or the small intestine. By reaching the large intestine, they are fermented by bacteria, which leads to the production of gases causing unpleasant bloating.
As indicated by research conducted by scientists from the University of Minnesota in 2011, oligosaccharides are the main cause of flatulence after consumption of legumesin this bean. The more bean you eat – especially if you eat it straight from the pot, without proper preparation – the greater the risk of discomfort.
The secret to a tasty and easily digestible bean lies in two stages of preparation. The first step is soaking. Pour the grains with boiling water so that they are completely immersed, and leave for an hour. Don’t cook them at this time. Soaking bean reduces the content of oligosaccharides by up to 30-50%, and thus significantly reduces the risk of flatulence. After an hour, pour water, which absorbed problematic compounds, and go to proper cooking.
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The second stage is cooking with the addition of an ingredient that supports the digestive system – dill. The usual garden dill or its Italian cousin, known as a fennel, have been valued for so many mitigating properties. Essential oils contained in the copper have a carminative effect, i.e. reducing gases and supporting digestion. Just add one fresh dill branch or a teaspoon of dried herb to the pot to alleviate the fermentation in the intestines.
To further facilitate digestion and increase the taste of broad beans, consider some additional tricks. First, cook broad beans in a large amount of water – the water ratio to grains should be at least 3: 1 – In this way you will rinse the remains of oligosaccharides. Secondly, if you have access to Kombu seaweed, you can add a small piece to the pot. Kombu contains enzymes that facilitate the decomposition of sugars responsible for flatulence.
The time and method of cooking bean are important not only for taste, but also for its digestibility. Contrary to intuition, salt is best added at the end of cooking. Early salting can make the beans harder, and this unfortunately extends the cooking time and worsens the consistency. Salt water only in the last minutes of cooking or after strainingto keep the bean delicacy and avoid a bitter aftertaste.
Cooking time depends on several factors: the size of the grains, their freshness and whether you plan to peel the beans from the skin. Fresh, young beans need only 8-10 minutes from the moment the water is boiled to achieve perfect softness. Older or larger grains may require up to 10-15 minutes. Remember, however, not to overcook the bean – it should be soft, but not fall apart. If you intend to remove the skin, reduce cooking time by 1-2 minutes. Thanks to this, you will help you separate the pulp and prevent it from damaged.
Bobs, although edible, can be difficult to digest, especially for people with a sensitive digestive system. Its removal can significantly improve the comfort of digestion. If you notice that the broad bean causes you discomfort, try to peel the grain after cooking. This is an additional effort, but the result is not only better digestibility, but also a more delicate taste.
